Identify Your Triggers: The Secret To Lowering Anxiety

By Mary Claire Schibelka, LPC

Every year, about 40 million people, or 18% of the US population1, report struggling with anxiety. Anxiety is a mental, emotional, and physical experience characterized by worry, tension, overthinking, insomnia, panic, and in severe cases, symptoms like rapid heart beat, trouble breathing, sweating, and feeling unreal or out of control. If you struggle with mild anxiety, such as slight overthinking about work, or severe symptoms, like full out panic attacks, tracking your symptoms and identifying your triggers may be the answer.

Read on to learn how to identify and track anxiety triggers in order to reduce or even eliminate anxiety altogether.

Lack of Sleep

Research indicates that missing even one night of sleep can cause more activity in areas of the brain associated with anxiety2. If you work late hours or stay up doing homework, socializing, or scrolling through social media, you may feel more anxious the next day than if you’d had an adequate night’s sleep. Aim for 7-9 hours of shut eye per night to promote healthy brain functioning.

Caffeine

A while back, I wrote an article on the mental health benefits of caffeine. While caffeine may benefit some, it may cause spikes in anxiety for others. Everyone’s body is different. Pay attention to how your system reacts to caffeine, and go for decaf or half-caf if necessary.

Changes In Blood Sugar

If you are diabetic, you may already be familiar with this. However, even if you’re not, skipping meals can cause low blood sugar, which causes jitteriness and anxiety. Make it a goal to eat three well-balanced meals per day, plus snacks, in order to avoid unnecessary anxiety.

Social Triggers

Social events, like parties, can be very anxiety-provoking for some. So can ruptures in social relationships, such as conflict or a romantic breakup. Learning communication skills and conflict resolution strategies, leaning on friends for support, and talking to a therapist can help you manage anxiety caused by social experiences.

Overpacking Your Schedule

For many, feeling productive can ease anxiety, but a schedule that’s too busy can create anxiety. Make sure that you’re planning breaks throughout your work days. Be intentional about planning alone time for rest and reflection. Being careful not to over-plan can also help make sure you’re eating and sleeping enough, thus further reducing anxiety.

Isolation

On the flip side, too much alone time can also cause anxiety. People are social beings. Even if you’re an introvert, make sure you’re spending time with others regularly. Now that the pandemic is coming to an end, opt for in-person hangouts for a richer experience.

Alcohol

Alcohol in the right amounts can be a stress reliever for some. Others report that even one glass of wine can cause them to experience anxiety, usually the next day. Be mindful of how you feel before, during, and after drinking. If you’re drinking as a form of self-medication or experiencing unpleasant mood symptoms during or after drinking, consider cutting alcohol out.

How To Track Triggers

Recently, a client of mine introduced me to the mood tracking app, Daylio. Daylio allows you to rate your mood multiple times per day and select activities you engaged in that day, such as walking, sex, drinking, and more. You can also enter notes about your thoughts and feelings.

With Daylio, you can also view graphs representing your moods over time and export your mood log to a spreadsheet, so you can share it with your therapist or keep it for your own records.

Using Daylio or other mood tracking apps can help you identify your anxiety triggers. Journaling your moods, daily activities, meals, sleep, and alcohol consumption can also work if you prefer a more low-tech tracking strategy.

Identifying anxiety triggers takes time and awareness. At first, it can seem like work, but once you start learning what triggers your anxiety- and therefore how to avoid it- the process is completely worth it. For more information on anxiety or to begin working with a therapist trained in anxiety-reduction techniques, reach out to a counselor at ELEVATED Life Counseling.

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